Head Hang Backward

Hhb 1b IMG 0309

9) Head Hang Backwardclick here

This stretch is the opposite of the Head Hang. It should also feel very easy if you have proper ROM through the cervical flexors. Much like the Head Hang, if you have trouble with this stretch you should seek professional hands-on assistance to get your best results. Place your hands on your chest and pull down while you lift your chin to better stretch the platysma muscle in the front of your neck. 

Video coming soon.

Head Hang

Hh 1b IMG 0304

8) Head Hangclick here.

This is a regression of the Chin Tuck on the floor. It should feel quite easy if you have proper ROM in your cervical extensors. If this stretch is tough for you it is likely you need professional hands-on assistance along with the self-care techniques present on this site. 

Video coming soon.

Floor Touch

Ft 1b IMG 0285

6) Floor Touchclick here.

This is a passive version of the Wall Touch assessment. Use the Floor Touch to determine if someone lacks the actual ROM of full shoulder flexion. If touching the floor with the hands and elbows overhead during the Floor Touch is easy, but touching the wall overhead is difficult or not possible during the Wall Touch, then the problem is neurological. There is too much activation around the joint to allow proper ROM. That is more of a training/coordination problem than a restriction/stretching problem.

If touching the ground with the hands and elbows is difficult in the Floor Touch then go to work with SMR and stretching techniques for the lats, pecs, and other muscles that limit overhead reach and you will likely see quick improvements.

Video coming soon.

Dual Knee Drop

Dkd 1d IMG 0292

5) Dual Knee Dropclick here.

This stretch is a regression if a client is severely tight throughout the core and has difficulty with the Cross Over. This stretch should feel extremely easy for a person with proper functional movement ROM of the torso. It can be a good stretch for the obliques and lower/mid-back muscles, and possible the chest and shoulder if you are exceptionally tight.

Video coming soon.

Cross Over

Co 1e IMG 0283

4) Cross Overclick here.

When performed correctly, this is an excellent stretch for the posterior chain and even the anterior shoulder (if the pecs, delta, and biceps are tight). It is important to shift the hips prior to kicking your leg across so that your spine stays inline as you rotate toward either side. Flexion of the lumbar spine is a common fault when practicing this stretch incorrectly and can lead to lower back injury. 

Video coming soon.

Functional Movements

Stretches and Functional Movements descriptions:

Read more

Functional Movements

Below are links to printable instructions and video downloads of functional movements we recommend to get the most out of your SMR efforts. Portions of the movements below can be separated into individual stretches, and we encourage you to chop them up into little sequences as needed.

When you are ready feel free to combine the movements below (and a few from above) into a routine as a warm up prior to a workout. The movements below are primarily warm-up techniques intended to better establish how well you can coordinate your movements, not necessarily to increase the ROM possible at any joint. To dramatically increase your ROM spend more time with the stretches listed above and allow your muscles time (2-5 minutes) to actually lengthen.

Stretching quickly is not likely to increase your muscle length, but quick movements are a good way to remove light restrictions between tissues, which will allow you to move better. For your best results do some slow stretches at times and do some faster functional movements other times as part of your program.

 

Br 1b IMG 0566

1) Banana Rollsclick here







Read more

 

Bk 1c IMG 0542

2) Butt Kickersclick here










Read more

 

C2c 1c IMG 0551

3) Chin to Claviclesclick here










Read more

 

C2st 1c IMG 0549

4) Chin to Sternumclick here










Read more

 

C2sh 1c IMG 0556

5) Chin toward Shouldersclick here










Read more

 

Ct 1b IMG 0559

6) Core Twistsclick here










Read more

 

Cr 1b IMG 0563

7) Cradlesclick here










Read more

 

F2s 1c IMG 0408

8) Floor to Skyclick here










Read more

 

Gatw combo

9) Giant Around the Worldsclick here










Read more

 

Hm 1b IMG 0579

10) High Marchingclick here










Read more

 

Iw 1c IMG 0588

11) Inchwormsclick here




Read more

 

Kh 1b IMG 0584

12) Knee Hugsclick here







Read more

 

Ll 1c IMG 0594

13) Lateral Lungesclick here






Read more

 

Pt 1b IMG 0641

14) Pass Thrusclick here










Read more

 

Sldl 1c IMG 0639

15) Single Leg Deadliftsclick here










Read more

 

Skh 1b IMG 0529

16) Standing Knee Hugsclick here










Read more

 

Siw iw 1b IMG 0587

17) Stationary Inchwormsclick here










Read more

 

Ssk 1e IMG 0621

18) Sumo Squat Kneesclick here










Read more

 

Sst 1e IMG 0617

19) Sumo Squat Toesclick here










Read more

 

Sl combo

20) Superlungesclick here










Read more

 

Sm 1b br 1c IMG 0565

21) Supermansclick here







Read more

 

Ts 1c IMG 0538

22) Toy Soldiersclick here










Read more

 

Ws 1b IMG 0608

23) Wall Squatsclick here










Read more

 

Wt 1b IMG 0604

24) Wall Touchclick here










Read more

 

Wm 1c IMG 0648

25) Windmillsclick here










Read more

Cat Claw

Cc 1a IMG 0272a

1) Cat Clawclick here

This is essentially a particular modification of Child’s Pose from Yoga. The specific difference between Cat Claw and Child’s Pose is that with Cat Claw you reach across with both hands toward one side and drop your head underneath your armpit to allow a deeper stretch of the musculature attached to your shoulder. As you move your hands from one side to the other you should “walk” your fingers across, much like a cat’s paws clawing at the carpet. By walking your hands across instead of lifting and placing your arms on the other side you are less likely to stimulate the muscles attached to your shoulders which should allow a deeper stretch across the joint.

Video coming soon.

Stretches & Functional Movements

Passive Stretch: a passive position you hold for a long period of time (typically 2-5 minutes or more) to allow muscle tissue to lengthen beyond its functional capacity so as to encourage the growth of additional sarcomeres within each muscle involved to allow greater ROM and ease of movement.

Active Stretch: an active position you hold for a short period of time (typically 1-10 seconds) to lengthen and retrain muscles to more effectively coordinate across a joint and allow for improved movement patterns, especially when each muscle is at its full-range functional length.

Functional Movement: a constant motion movement you slowly practice to train muscles to more effectively coordinate across a joint and allow for improved movement patterns, especially when each muscle is at its full-range functional length.